CrossFit Mile Zero – CrossFit

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Strength

Back Squat

3 Back Squatsx 8 sets, Last 2 at 90% 1 RM

* Complete a set Two Minutes *

Front Squat

3 Back Squatsx 8 sets, Last 2 at 90% 1 RM

* Complete a set Two Minutes *

Workout (AMRAP – Reps)

Boiled Peanuts

Freedom/Independence

Tabata (20 on/10 rest)

6 sets Max Air Squats

1:00 rest

6 sets Max Calorie Row

1:00 rest

6 sets Max Stick Sit Ups

1:00 rest

6 sets Max Calorie Row

Liberty

Tabata (20 on/10 rest)

6 sets Max Air Squats

1:00 rest

6 sets Max Calorie Row

1:00 rest

6 sets Max Ab Mat Sit Ups

1:00 rest

6 sets Max Calorie Row

Target Distance/Reps each set:

Row: 55/40+ Calories

Air Squats: 15+ Reps

Stick SitUps: 10+ Reps

Keep Consistent Calories and Reps across each set.

Don’t come out hot on the sit ups, aim for something sustainable.

Sets are quick. Keep your eye on the clock.

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)